Comparing Nutrients in 500 calories Cereals ready-to-eat, ALPEN VS Toasted Sunflower Seeds

Weight per 500 calories

• Cereals ready-to-eat, ALPEN: 142g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 1.8 times more energy per unit of mass than Cereals ready-to-eat, ALPEN, which is very high in comparison to other foods. Cereals ready-to-eat, ALPEN having high energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, ALPEN or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, ALPEN	12%	8%	80%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, ALPEN	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	7.35% 1.25g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.7% 108g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	39% 28.4g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34% 13g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	28.4% 16g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, ALPEN	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.3% 0.57mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.6% 0.4mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.7% 42.6μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.1% 0.17μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.7% 12.4mg	1.26% 1.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.83% 0.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.96% 3.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, ALPEN	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 209mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	47.3% 0.43mg	165% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	53.3% 4.26mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	31.8% 134mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	NA	74.2% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	75.3% 527mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	NA	55μg per day for Men 19-50 years
Sodium	2.56% 38.4mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	38.7% 4.26mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.022% 0.81g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, ALPEN VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, ALPEN or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, ALPEN vs Toasted Sunflower Seeds:

• 500 calories of Cereals ready-to-eat, ALPEN have 2.2 times more Vitamin B1, 2.5 times more Vitamin B2 and 10.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B6 and 4.5 times more Vitamin B9 than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, ALPEN as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, ALPEN vs Toasted Sunflower Seeds:

• 500 calories of Cereals ready-to-eat, ALPEN have 4.5 times more Calcium, 1.3 times more Magnesium and 1.5 times more Potassium than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.5 times more Copper, 1.3 times more Iron and 1.8 times more Phosphorus than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Toasted Sunflower Seeds contain similar levels of Zinc per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, ALPEN have 6.5 times more Carbohydrate and 1.4 times more Fiber than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 9.8 times more Fat, 6.8 times more Saturated Fat and 24.2 times more Omega 6 than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Cereals ready-to-eat, ALPEN provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, ALPEN as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.